happy labor day

Hope everyone is having a great Labor Day Weekend... the unofficial end of summer is finally here...marathon season will soon be upon us... I have felt great all weekend after my 21 mile run on Saturday, so upon reading my training plan and seeing that today was another rest day, I decided I felt too good and the weather was too beautiful to just rest. I used today as an easy recovery run, not much - just 3 miles, but it felt good to run. My wife even joined me on her bike to keep me company - something that she's never done, but it was nice to have her company. The following week is a bit of a step back week, so It should be relaxing. Then a couple of big long runs still to come (23 and 24 miles) in the next few weeks...

just 21 miles

One could not have asked for a more perfect day weather-wise. It was a comfortably cool 60 degrees with a slight breeze. We got started at 7:30 heading out of Fort Harrison State Park to the Fall Creek Trail. To our surprise, they had part of the new section of the trail paved already, some parts were still just the crushed limestone base - but it was still very nice to run on. We took the trail all the way to the Monon, heading north to 54th street which was the half way point. There we stretched and refilled our bottles at the drinking fountain. We turned around and headed back keeping a very consistant pace still. On our way back we ended up meeting a runner from Lafayette who happened to be in town and was also training for the Chicago Marathon - it will be his first. He seemed in good spirits. We talked for a couple of miles until we had to split off onto the Fall Creek Trail. Unfortunatley did not get his name before we parted, but did wish him well as he continued on his run. It was not too long after this point I was getting tired and my legs were feeling sore. I was able to maintain the pace, but it was feeling like more effort with each mile. We got to mile 17 and took in more water and a gel. I think that helped, but would have been more helpful had I taken one a little earlier. It wasn't until a couple more miles down the road that I felt a little better. We all picked up the pace on the last mile and it actually felt good (to our legs at least). It definitely require some effort to do this, but I think it was more mental than anything. Once Brooke's truck was in sight, I picked up the pace again and took off. It felt great... Towards the end of our run we all started talking and were wondering about our training, goal pace and how things will shake out in the marathon -- a 10:00/mile pace seemed about all we could handle - "how can we run 9:00/mile pace?" Yet to have the energy at the very end of this run to pick up the pace kind of helped a little, but we still wondered if our goal was too agressive...there is still 49 days to go...so we'll see... As for splits - don't have them. My #^(%!^& Timex GPS decided to rest after the half-way point and I couldn't get it to acquire a new satellite - gotta love technology...anyway, the time and average pace were 3 hours 30 minutes almost exactly (3:29:23) so our pace was 10:00/mile...not bad. Afterwards we stretched a little, but mainly just tried to keep moving a little, or else our legs would scream in protest. Once I got home I did some more stretching had an ice-cold refreshing smoothie and then it was time for another ice bath. My legs still felt a little tired after that but not sore. This morning, they are fine. No aches or pains - in fact they feel better than they did last week. A step-back week next week with an easy 10 mile run for the long run. We are still considering doing the IU Mini-Marathon in Bloomington for the run. I think we will make up our minds this week since it hasn't sold out yet...stay tuned...

tight schedule and tempo runs

After a very long day on Wednesday, I got back to the office at 7pm and was able to change clothes and leave by 7:30 to go for my 6 mile tempo run. I was feeling extremely tired on the way back, but when I got to the running path, I felt great. I took off in a flash - going way too fast for my first half mile, I tried to slow down, then I could not keep my pace steady - it was all over the place for the entire run. I was able to run just a little faster than the 8:45 I was supposed to maintain. Today was almost a carbon copy of yesterday, but not as early of a morning and not as late of an evening. Got home and did my recovery run on the 'mill - felt pretty good still. I am hopeful for a good 21 mile run this weekend...I think the weather will be nice... My splits:

• Mile 1: 8:17
• Mile 2: 8:48
• Mile 3: 8:28
• Mile 4: 8:30
• Mile 5: 8:37
• Mile 6: 8:13

insomnia

I haven't been sleeping well for the last few nights and surprisingly I am not really that tired...as you may have noticed I have been productive with my "extra" time...like the new look? ...wish I was being this productive at work...the last two nights have been fairly late ones...getting home by 8:30...I did get my recovery run in last night and grabbed a quick bite to eat right after, which might explain my sleeplessness last night...tonight I got home and all I could do was eat...too late for cross training. I need to get to bed though - very early morning for me. Up at 4:30 to get to work by 5:30 so I can leave at 6:00 for a meeting at 7:15...expecting a late night, but I am taking my running clothes with me so I can get my tempo run in afterwards...anyone have any suggestions for getting a good night's sleep?

a loopy 19 miles

Another long run in the books...this run wasn't the best run we have had, but it is done. After enjoying the 17 mile run two weeks ago where we made a big loop, we decided to expand the loop to get our mileage in. The weather was about ten degrees warmer and about 25% more humid so it was a tough day. Because of the warmer weather, we decided (or should I say I decided and everyone agreed) to start the run at 6:30 this morning. It was still dark out and hard to see the path, but we had no problem as there were quite a few people already out riding and running! The first leg of the run was down the Monon to downtown. We had a nice consistant pace and got to Andy's place for a water and gel stop. We walked briefly and then continued on to the downtown canal and then north to the White River Trail. Our second water and gel stop was at a park where we thought we would have no problem finding a water fountain, there was one but it was behind a fence - a guy who worked there was nice enough to let us get water - our water bottles were empty. So after that we continued on to the Towpath, and starting to feel a bit tired. We stopped one time to stretch - oh how wonderful that felt. My calves and knees were feeling tight. We pushed on with about 5 miles to go and got a another 3 miles and were in desperate need of Gatorade. Andy ran into a gas station and picked some up. We walked a little ways and drank it down...that perked me right up. We were able to run the rest of the route and finish, though feeling pretty tired and just a little sore. I got home, stretched some more and then took an ice bath. Afterwards my wife rubbed my legs down...they feel pretty good now. Here's a break down of how it went... pretty consistant pace if you ignore the water stops...